Lighten Up Meals With Low-Fat Cooking How to Make Diabetic-Friendly Low-Fat Foods Taste Great

If you have diabetes, you need to keep an eye on calories, fat and sodium. A diet rich in healthy whole foods is essential to cooking low-fat, satisfying meals, says expert and author Connie Guttersen, R.D., Ph.D. Do it right, and you’ll please your palate while boosting your health. Here’s how... In a world filled with tempting, calorie-laden foods, low-fat cooking can be a tall order for people who have diabetic hyperlipidemia – high cholesterol levels in people with diabetes. That’s what Connie Guttersen, R.D., Ph.D., creator of The New Sonoma Diet and author of The New Sonoma Cookbook: Simple Recipes for a Healthy, More Delicious Way to Live (Sterling), hears all the time. As an in-demand instructor at the prestigious Culinary Institute of America (CIA) at Greystone in Napa Valley, Calif., she teaches aspiring chefs how to slim down popular menu items with low-fat cooking. “They find that although people say they want to eat healthier and lighter, if it doesn’t taste great, nobody orders it,” Guttersen says. “Nobody wants to feel like they’re living on a diet,” she says. “They want to eat great and know it’s light and healthy. More than anything, they want to have friends over to eat and hear, ‘This is delicious!’” The demands are no different when it comes to making healthy low-fat meals at home, Guttersen says. Fresh, seasonal whole foods are the key to a healthy diet. The ideal meal is 50% colorful veggies, 30% lean protein and 20% whole grains – what Guttersen calls the “Sonoma Smart Plate.” Smart, low-fat cooking techniques also are important to build flavor without overdoing fat or salt. Here are some of Guttersen’s tips to trim calories, saturated fat and sodium without sacrificing flavor. Then try four of her delicious recipes at home. Is eating lighter as much about portion size as it is about the ingredients you choose? Can I still have a juicy steak? Absolutely! It’s about balance and choosing wholesome natural ingredients. Meat, for example, shouldn’t be the main focus. Cut it on the bias, then add it to a salad or stir-fry. A steak doesn’t have to be off limits, it’s just how much. Your frittata recipe calls for real eggs instead of egg substitute. How do you make that work if you have to watch cholesterol? Even though there are eggs in there, which are totally fine in moderation (1-2 eggs per person, per serving), there’s a large variety of vegetables to balance that out. And, of course, the portion is really smart. Are there some low-fat foods people with diabetes should skip? I’m not a big fan of diet salad dressings, like fat-free salad dressings. They don’t taste good, and they could convince somebody that vegetables don’t taste great because the dressing’s flavor is off. I like dressings made with olive oil or other good-quality oil. Why? It tastes good! I can get people to eat more vegetables if they taste great. Also, when you combine a healthy fat like olive oil with salad greens and other vegetables, it’s a dream-team pairing for fat-soluble antioxidants and other nutrients. Combining healthy fats with greens and red and yellow vegetables makes [fat-soluble] easilier for the body to absorb. Is it smart to trim saturated fat and make room for healthier unsaturated fats? Absolutely! Every opportunity you have, choose a healthier fat, whether it comes from different plant oils, nuts or even seeds, like toasted sesame oil. Those fats are more nutrient rich and more flavorful than most saturated fats. You’re a big advocate of whole grains. Can eating more whole grains help you eat lighter overall? Yes, they make a meal more satisfying. You get more protein, fiber, B vitamins, phytochemicals and zinc, which is important to maintaining blood sugar levels. Overall, you’re having a really nutrient-rich meal. How can you make whole grains tastier? Play around with the liquids you cook them in. Cook them in flavorful stocks infused with fresh herbs and spices. I’ve found just that alone adds another layer of flavor. You can also toast whole grains first, which brings out their natural nuttiness and a slight sweetness. For example, toast quinoa in a little oil before you add the liquid. (For more ideas, check out 10 Whole-Grain Recipes.) What are some other smart low-fat cooking techniques to stay on the lighter side? Cook en papillote, which is a steamed packet, using foil or parchment paper. Add aromatics, like lemons, fresh herbs or a drizzle of olive oil. You even can add a little wine. When you cook the packet in the oven, it captures all those beautiful flavors and aromas. That’s probably one of the lightest ways to cook, and it makes a nice presentation too. Or try poaching. I like to poach with a combination of chicken stock and white wine. I infuse that liquid with lemon juice, lemon zest and my favorite herbs like parsley, basil, dill and fennel. It adds [another] layer of flavor. What else can you do to boost flavor? Rather than reaching for butter, cheese or salt, try different flavoring agents that naturally bring out flavor without adding a lot of calories or saturated fat. Like what? Acid is one of the best ways to brighten and lift flavor. It can be as simple as lemon or lime juice, or wine. It can be your favorite vinegars, like balsamic, sherry or pomegranate. Acid is also very healthy for controlling blood sugar levels and digestion. Is it important to measure ingredients? With sautéing, you can add too much fat to the pan if you don’t measure. I’m very careful with my [student] chefs when I ask them to sauté. I’ll walk by and catch them not measuring [fat], so they’re almost deep-frying. You have to be mindful when cooking. Get into the habit of measuring. Is there room for indulgences, like cheese or bacon, in low-fat cooking? Yes, you can get away with small amounts on a light dish, like a little bit of blue cheese or a great Parmesan cheese for flavor. The following recipes are reprinted with permission from The New Sonoma Cookbook: Simple Recipes for a Healthy, More Delicious Way to Live © 2011 by Connie Guttersen, R.D., Ph.D., Sterling Epicure, an imprint of Sterling Publishing Co., Inc. Photography by Annabelle Breakey. Beef Satay With Peanut Sauce Staying true to its Indonesian roots, this savory beef satay is skewered and served with a warm peanut sauce, perfect for dipping. For simplified preparation, partially freeze the steak to make slicing easier. You also can substitute skinless, boneless chicken breast or pork tenderloin. Start to finish: 45 minutes 5 servings Ingredients 1 (1- to 1-1⁄4-pound) beef flank steak 1⁄3 cup plus 2 tablespoons light teriyaki sauce, divided 1⁄2 teaspoon bottled hot pepper sauce, divided 3 tablespoons peanut butter 3 tablespoons water 1⁄2 medium red onion, cut into thin wedges 4 scallions, cut into 1-inch pieces 1 red or green bell pepper, cut into 3⁄4-inch chunks Skewers Preparation 1. If desired, partially freeze steak for easier slicing. Trim fat from steak. Cut steak crosswise into thin slices. 2. In a medium bowl, combine 1/3 cup teriyaki sauce and 1⁄4 teaspoon hot pepper sauce. Add steak; toss to coat. Cover and marinate in the refrigerator for 30 minutes. If using wooden skewers, soak them in water for 30 minutes before using. 3. Preheat broiler. 4. Meanwhile, in a small saucepan, combine peanut butter, water, remaining 2 tablespoons teriyaki sauce and the remaining 1⁄4 teaspoon hot pepper sauce. Cook and stir over medium heat just until smooth and heated through. Set aside and keep warm. 5. Drain steak, reserving marinade. On wooden or metal skewers, alternately thread steak strips (accordion style), onion wedges, scallion pieces and bell pepper. Brush with reserved marinade. Discard any remaining marinade. 6. Place skewers on an unheated rack of a broiler pan. Broil 4-5 inches from the heat about 4 minutes or until meat is slightly pink in center, turning once. 7. Serve satay with warm peanut sauce. Nutrition Facts Per serving: 159 calories 25 g protein 11 g total fat (3 g saturated fat) 11 g carbohydrate 2 g fiber 37 mg cholesterol 700 mg sodium 62 weighted glycemic index Broccoli With Goat Cheese and Walnuts Dressed up with tangy buttermilk and a topping of tart goat cheese and walnuts, this side recipe runs the gamut of flavors. With broccoli as its star, this dish is loaded with nutrients like vitamins A and C and folate. Start to finish: 30 minutes 6 servings Ingredients 1-1/4 teaspoons kosher salt, divided 1 pound broccoli, trimmed and cut into 1-inch pieces 1⁄2 cup buttermilk 1 tablespoon chopped fresh flat-leaf parsley 1 tablespoon Dijon mustard 2 teaspoons extra-virgin olive oil 1 teaspoon chopped fresh thyme 1 teaspoon red wine vinegar 1 clove garlic, minced (1⁄2 teaspoon minced) 1/8 teaspoon ground nutmeg 1⁄8 teaspoon freshly ground black pepper 1⁄2 cup thinly slivered red onion 1⁄4 cup walnuts, toasted and coarsely chopped 1 ounce semisoft goat cheese or feta cheese, crumbled Preparation 1. Bring 2 quarts of water to a boil in a saucepan. Add 1 teaspoon salt; bring back to a boil and add broccoli. Cook for 6-8 minutes or until crisp-tender. Drain and set aside. 2. In a large bowl, whisk together buttermilk, parsley, mustard, olive oil, thyme, red wine vinegar, garlic, remaining 1/4 teaspoon salt, nutmeg and pepper. Add the broccoli and red onion; stir gently to coat. Top with walnuts and goat cheese. Culinary Notes: The acid in the vinaigrette will discolor the broccoli if allowed to sit overnight. To prepare ahead of time, mix in the broccoli just before serving. Make-ahead directions: Prepare as directed, except do not top with walnuts and goat cheese. Cover and chill for up to 4 hours. To serve, top with walnuts and goat cheese. Nutrition Facts Per serving: 100 calories 5 g protein 7 g total fat (2 g saturated fat) 7.5 g carbohydrate 3 g fiber 5 mg cholesterol 205 mg sodium 17 weighted glycemic index Shrimp-Artichoke Frittata Add some crustacean character to your basic frittata by including shrimp, a great source of tryptophan and selenium. Start to finish: 25 minutes 4 servings Ingredients 4 ounces fresh or frozen shrimp in shells Kosher salt Freshly ground black pepper 1/2 (9-ounce) package frozen artichoke hearts 8 eggs 1/4 cup nonfat or low-fat milk 1/4 cup thinly sliced scallions 1⁄8 teaspoon garlic powder 1⁄8 teaspoon freshly ground black pepper Nonstick olive oil cooking spray 3 tablespoons finely shredded Parmesan cheese Sliced scallions (optional) Fresh flat-leaf parsley (optional) Preparation 1. Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry with paper towels. Halve shrimp lengthwise; season with kosher salt and pepper. Set aside. 2. Meanwhile, cook artichoke hearts according to package directions; drain. Cut artichoke hearts into quarters; season lightly with kosher salt and pepper. Set aside. 3. In a large bowl, whisk together eggs, milk, scallions, garlic powder and pepper; set aside. 4. Lightly coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add shrimp to hot skillet; cook for 1-3 minutes or until shrimp are opaque. Reduce heat to medium-low. 5. Pour eggs into skillet; do not stir. As eggs set, run a spatula around the edge of the skillet, lifting eggs so uncooked portion flows underneath. Continue cooking and lifting edges until eggs are almost set (surface will be moist). 6. Remove skillet from heat; sprinkle artichoke pieces evenly over the top. Sprinkle with Parmesan cheese. Cover and let stand for 3-4 minutes or until top is set. Loosen edge of frittata. Transfer to a serving plate; cut into wedges to serve. If desired, garnish with additional sliced green onions and fresh parsley. Nutrition Facts Per serving: 210 calories 21 g protein 11 g total fat (4 g saturated fat) 5 g carbohydrate 2 g fiber 450 mg cholesterol 300 mg sodium 22 weighted glycemic index Sonoma Plum and Rosemary Pork Roast With the many varieties of plums available, you can experiment with the flavor of this recipe every time you make it. No matter which plum variety you choose, its flavor will enhance the pork roast. Replace fresh plums with figs, dried figs or dried plums, if you like. Start to finish: 1 hour and 30 minutes 6 servings Ingredients 1 (2-pound) boneless pork top loin roast (single loin) Kosher salt Freshly ground black pepper 1 tablespoon extra-virgin olive oil 1 medium onion, chopped 1 medium carrot, chopped 2 tablespoons chopped fresh rosemary 2 cloves garlic, minced (1 teaspoon minced) 1-1/2 cups port 1/4 cup reduced-sodium chicken broth 6 fresh plums, pitted and quartered Fresh rosemary sprigs (optional) Preparation 1. Preheat oven to 300°F. 2. Season pork with kosher salt and pepper. In a 4- to 5-quart ovenproof Dutch oven, heat oil over medium heat. Add pork; cook for 5-8 minutes or until browned, turning roast to brown evenly on all sides. Remove pork from pan; set aside. 3. Add onion and carrot to Dutch oven. Cook about 5 minutes or until the onion is golden brown, stirring frequently. Stir in the rosemary and garlic; cook and stir for 1 minute more. Add port and broth. Return the pork to the pan. Heat just until boiling. 4. Cover Dutch oven and bake for 20 minutes. Add plums. Bake, covered, for 20-25 minutes more or until an instant-read thermometer inserted into center of pork registers 145°F. 5. Transfer the pork to a cutting board; cover with foil and let stand for 15 minutes before slicing. The temperature of the pork after standing should be 150°F. Meanwhile, using a slotted spoon, transfer plums to a serving platter. 6. Remove any grease from the sauce. Place Dutch oven over medium-high heat on the stove. Reduce heat; boil gently, uncovered, about 10 minutes or until sauce is reduced to about 3⁄4 cup. 7. To serve, thinly slice pork. Arrange pork slices on platter with plums. Serve with sauce. If desired, garnish with fresh rosemary. Nutrition Facts Per serving: 360 calories 35 g protein 8.5 g total fat (2 g saturated fat) 21 g carbohydrate 1.7 g fiber 95 mg cholesterol 90 mg sodium 44 weighted glycemic index How Well Do You Know Your Fats? Do you keep a close eye on those fat grams? Are you the low-fat guru all your friends